Wednesday

Strength:

Bench Press 

7 x 1

• New Set Every 2:00

• Progressive to a Heavy Single

 

Metcon:

[OPEN]

7 Rounds

Every 3:00
500/400m Row
12 Dumbbell Bench Press (70/45)

* Score time on each round

 

[PERFORMANCE]

7 Rounds

Every 3:00
500/400m Row
12 Dumbbell Bench Press (50/35)

* Score time on each round

 

[FITNESS] 

7 Rounds

Every 3:00
500/400m Row
12 Dumbbell Bench Press (35/20)

* Score time on each round

 

Accessory:

Rear Delt Flys(thumbs in) into Serrano presses

 4 x 20